Week of 6/17/13

Deload Week and Kendrick/Derrick Seminar!

Monday – high volume/intensity in full lifts (or hang) and back squats. 

 1) 7 x 1 Snatch @ 80% (not above) – rest 60 sec.

2a) 5 x 3 Snatch Pulls @ 80% – rest 60 sec.

2b) 3 x 5 High Bar Back Squat @ 70% – rest 60 sec. 

Tuesday – High volume and heaviest possible from hang, blocks, pause. Additional Pull and Press work.

1) 7 x 1 Clean & Jerk @ 80% (not above) – rest 60 sec. 

2a) 5 x 3 Split Jerk – not maximal – rest 60 sec. 

2b) 5 x 3  Clean Pulls @ 80% – rest 60 sec.

Thursday – POWER day (and more squatting)

1. 1 Rep Max Power Snatch

2. 1 Rep Max Power Clean and Push Jerk

3. 5 x 3 High Bar Back Squat @ 65%

Saturday – VBC Sessions with Coach Derrick Johnson

 1. MAX OUT DAY!!!! (For most athletes)

2. Additional volume technique work will be advised by Coach Derrick.

Sunday – VBC Session with Coach Derrick Johnson

1. Make up any of the weeks work that you might have missed as well as technique work per coach’s suggestion. Make sure to get your squats in a make at least a few high percentage attempts in each lift. Additional technique work will be advised by Coach Derrick.